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Exercising For Life Cardiac Rehabilitation Program

Exercising For Life Cardiac Rehabilitation Program. Benefits of Exercise. Lowers Heart Rate (rest, exertion) and helps to control Blood Pressure. Benefits of Exercise. Raises good cholesterol (HDL) and lowers triglycerides Manages weight and reduces waist circumference

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Exercising For Life Cardiac Rehabilitation Program

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  1. Exercising For Life Cardiac Rehabilitation Program

  2. Benefits of Exercise • Lowers Heart Rate (rest, exertion) and helps to control Blood Pressure

  3. Benefits of Exercise • Raises good cholesterol (HDL) and lowers triglycerides • Manages weight and reduces waist circumference • Helps with blood sugar control (Type II)

  4. Benefits of Exercise Getting a good night’s sleep Thinking more clearly You can work out longer Feeling calmer Having more energy Clothes fit better

  5. The FITT Theory

  6. Frequency • How often do you exercise? • If you are not currently exercising start with 5 -10 minutes of walking once or twice a day a minimum of 3 times per week • The goal is to exercise daily

  7. Intensity • How hard should the exercise feel to you? • Talk Test – are you able to carry on a conversation when exercising • RPE Scale – Rate of Perceived Exertion • Maintain your heart rate 20 – 30 beats above resting

  8. The number should reflect how heavy and strenuous the exercise feels to you. Remember to combine all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain, shortness of breath. What is an RPE Scale?

  9. Taking Your Pulse RADIAL PULSE do not use thumb do not press too hard

  10. Taking Your Pulse O2 Saturation Monitors Telemetry Monitor Heart Rate Monitor

  11. Time • How long should I exercise? • Start with 5 – 10 minutes • Increase by 5 minutes per week • Increase intensity slowly as tolerated • Goal is usually 30 – 60 minutes per session

  12. Types of Exercise Try a variety of exercises!

  13. Types of Activities Activities contribute to an active lifestyle but do not make you fit!

  14. Warm Up • Start your activity slowly for 5 minutes. • Gradually increases heart rate and breathing to meet the demands of exercise

  15. Stretching Stretching should be done after your 5 minute warm-up!

  16. Cool Down • Why do I need to cool down? • Returns heart rate to resting level • Prevents light-headedness and arrhythmias • Slow walking or cycling 3 to 5 minutes

  17. Components of an Exercise Session TRAININGZONE COOL DOWN HEART RATE EXERCISE SESSION WARM-UP Exercise Session

  18. Resistance Training Increases muscle strength and endurance Increases your metabolism Improves balance and muscle tone Enhances your ability to function on a daily basis

  19. Resistance Training • Frequency 2 -3 times per week • Intensity 40-60% of 1 Rep Max 1-3 sets, 10-15 repetitions • Time 15-30 minutes • Type therabands, hand-weights, machines

  20. Resistance Training Workshop • If you want to learn more about Resistance Training ask your case manager • You will be invited to attend a workshop at the end of your Recovery exercise sessions

  21. Exercise Prescription • Aerobic exercise • Daily • RPE 11-13, heart rate 20-30 beats above rest • 30-60 minutes per session • Walking, biking, arm ergometer, rowing • Resistance Training • 3 days per week • 1-3 sets • Therabands, hand weights , machines

  22. Advise the supervising exercise staff if you… • have experienced any angina symptoms since your last exercise session • are feeling ill • have aching muscles

  23. Returning to exercise • Off due to illness or other reasons? • Decrease time by half, decrease intensity

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